Time to head back.
Internalist is going.
Hello and welcome to today's meditation.
My name is Alice and I'll be leading you through a guided meditation that will last approximately five minutes.
Now find somewhere that's comfortable for you where you can feel at ease and then gently turn your attention inwards and if you like you may gently close your eyes now.
And then let's begin by taking some deep breaths in.
So deep breathing in and breathing out.
And find the stillness of your breath so in your own time now take some more breaths in and some more breaths out.
I'm filled with beauty.
I am filled with love.
I behave with integrity.
I treat myself and others fairly.
I am enough.
I am filled with joy as I explore the wonders of the earth.
I live a life full of abundance.
I'm brave,
I'm courageous and I'm fair.
I treat everyone fairly and I expect to be treated fairly as well because I respect myself just as I respect others.
I maintain my own boundaries and because of this others respect my boundaries too.
I have faith and hope and I live a blessed life full of promise and intrigue.
I work hard.
I have a lot of determination and grit and I I persevere because when a problem comes my way I look at this and realize that I have choices of how I will respond to this challenge or challenges.
I have options and I have the power.
I have the power to make my choice.
I evaluate my options carefully with due diligence.
I trust myself.
I trust my gut.
I trust my gut instincts and I trust my body.
So let's take a deep breath in and a deep breath out and another deep breath in and a deep breath out and as I am considering something that is a little bit more complex I take notice of my body and how do I feel.
Is there any part of my body that's experiencing tension or pain?
So we're going to do a guided meditation for a body scan now and let's just divert our attention down to our toes.
How do our toes feel right now?
Are they warm?
Are they cold?
Let's wriggle our toes and see what we feel.
Now moving up to our ankle all of our foot from our toes to our ankle.
How do they feel right now?
Moving along our leg up to our knee.
From our knee up through our upper leg our thighs to up to our hips through to our chest up to our shoulders.
From our shoulders to our down our arms through our elbows our wrists our fingernails our fingers.
Moving back up our arms again to our shoulders.
We're going to turn our attention to our neck now.
From our neck up to our chin our mouth our cheeks nose eyes our forehead.
Our head.
I'm going to move down back to our neck down our shoulders down our the back and then we're going to turn our attention to our stomachs now.
How does it feel?
How do we feel on our stomach our guts right now?
And let's take a few deep breaths in and a few breaths out.
A few breaths in and a few breaths out.
Then we're going to end with our attention on our heart and if you like you may place one hand over your heart or both hands if you like.
And as we have our hand on our heart we can say to ourselves a loving kindness meditation.
I am love.
May I.
May I have love.
May I be love.
May I be safe.
May I be happy.
May I be joyous.
May I be peaceful and may I be calm.
And now we're going to think of someone in our life who's very close to us someone who's dear to us with whom we we hold great affection and we're going to wish think of this person in our minds eyes we wish them love.
May you be love.
May you feel love.
May you be loved.
May you be safe.
May you be peaceful.
May you be calm.
May you be joyous.
And then let's bring our attention to someone who we know but not quite so well.
An acquaintance or someone we've just seen outside in the street.
Now let's think of this person as we wish them well as we wish them love.
I wish you love.
I wish you may you be safe.
May you be calm.
May you be peace.
May you be joyous.
May you be abundant.
And now we're going to bring our attention to someone with whom we've we've had conflict with in the past someone with whom we we may still hold strong feelings of anger and resentment for something that they have done to us.
And this person as someone who also feels anxiety and fears and worries and pain we're going to wish that love may go into their heart.
So we're going to say this together now as you think of this difficult person.
May you may you be loved.
May you be loved.
May you feel safe.
May you be safe.
May you be happy.
May you be joyous.
May you be calm.
And may you be peace.
And may you be abundant.
And now we're going to think about the rest of the universe all of the animals and all of the plants all of the beings in this universe and we're going to wish them love too.
As we say together may you be safe.
May you be loved.
May you be peaceful.
May you be calm.
And may you be joyous.
May you be abundant.
And now we're going to close with some positive affirmations.
I am confident.
I am enough.
I'm loved.
I'm joyous.
I am inspired.
I'm optimistic.
I am calm.
I'm peaceful.
I am joyous.
I am brave and courageous and I am dedicated.
I work hard and I am diligent.
I have grit and I persevere.
I put the hard work in and I am prepared.
I do my due diligence.
I acknowledge that I am powerful.
I am powerful and I make my own choices.
I have the freedom to make my own choices and I exercise my freedom to make my own choices.
I'm loved and I am joyous and I live my life with abundance full of joy and abundance.
I am prepared for whatever the day may bring.
Whatever challenges arise I rise to the challenge.
I trust myself.
I know I have what it takes.
I know that I am enough and I make my choices with deliberation and I'm confident in myself and the choices I make.
I am enough.
I respect myself and I am respected.
I set clear boundaries for my time,
For myself and I show love to others.
I show them that through my actions and what I do that I am trustworthy because I behave with integrity and I am respected.
I am loved.
I love myself and I love the time and connections that I have with my loved ones,
My close friends and family.
Now take a deep breath in and a deep breath out and when you're ready and in your own time you may wiggle your fingers and wiggle your toes and gently you may open your eyes and in the next few minutes take this time now in silence to set an intention for your day and your night,
For today and the day ahead.
Namaste,
Peace and blessings.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
